The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace.

Slow down the breath and bring your hand to your heart. Feel the warmth.

Say the words (internally or out loud) "I am here, now".

Focus on what you can hear. These are the sounds of the present moment.

Focus on what you can see. These are the sights of the present moment.

Focus on what you can feel. These are the feelings of the present moment.

Focus on the sensations of the breath at the nose. These are the breaths of the present moment.

Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now and right now I am safe”.

Listen next:
Explore more guided meditations (also available via  iTunes, Spotify, & Amazon). You can find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:
This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.